Ungayigijimisa kanjani imjaho yokubuyela emuva ngaphandle kokubulala umzimba wakho

-Delile

• Beka phambili imigomo yakho.
• Isikhathi esifanele.
• Hlela kusengaphambili.
• Yakha umzimba wakho.
• Phinda uthole okulungile.
• Buyekeza kwe-

Lapho ngisebenzisa umugqa kuWalt Disney World Marathon ngoJanuwari, kuzoba amasonto ayisishiyagalombili nje kuphela ngemuva kokujaha iPhiladelphia Marathon ngoNovemba. Angingedwa. Inqwaba yabagijimi izama ukuzuza imali ku-half marathon noma ukufaneleka kwemarathon ngokunyenya omunye umjaho emijikelezweni yabo yokuqeqeshwa. UMichelle Cilenti, ongudokotela wamathambo nezemidlalo oqinisekiswe yibhodi lezemidlalo eSibhedlela Sokuhlinzwa Okukhethekile eNew York City, uthi ujwayele ukubona abagijimi benza umsebenzi ophindwe kabili, ikakhulukazi ngenkathi yokuwa neyasebusika.

Kodwa uma uthanda mina-ufuna ukugwema uhambo oluya e-PT, uwulungiselela kanjani umzimba wakho ubunzima bemijaho eminingi enzima ehlukene ngamaviki ambalwa nje? Hlela ngokucophelela wonke umjikelezo wakho wokuqeqesha, beka phambili izinhloso zakho zomjaho ngamunye, uqinise umzimba wakho ngokuhamba kwesikhathi, futhi-okubaluleke kakhulu-unake ngokukhethekile ukululama. Nakhu ukuthi kanjani. (Futhi hlola lezi zinto bonke abelaphi bomzimba bafuna abagijimi baqale ukwenza ASAP.)

Beka phambili imigomo yakho.

Ukuthi ubhekana kanjani nomncintiswano ngamunye kubalulekile. "Zithini izinhloso zakho zomjaho wokuqala uma uqhathanisa nomjaho wesibili?" Kubuza uCilenti, ophinde abe ngumqeqeshi wezokugijima oqinisekiswe yi-USATF.

Yize abagijimi abanolwazi bengaphatha yomibili imicimbi njengemizamo yezinjongo, ayilungile futhi ayinconyelwe abagijimi abasha, kusho uCilenti. “Uma kungumgijimi osuke egijime ibanga elilodwa noma amabili kuphela, kungcono ukhethe eyodwa njengento eza kuqala kuwena,” usho kanje. Noma iPhiladelphia izoba ngumjaho wami weshumi, ngisazosilalela iseluleko sakhe futhi ngisebenzise iWalt Disney World njengethanga lokunqoba elijabulisayo. (Cabanga ngolunye lolu hlu lwamabhakede - ama-marathoni afanelekayo uhhafu.)

Ama-half marathon enza lo msebenzi wenzeke kakhudlwana-uqiniseke nje ukuthi ahlukene okungenani amasonto ayisithupha kuya kwayisishiyagalombili, kuxwayisa u-John Honerkamp, ​​umsunguli kanye ne-CEO ye-Run Kamp, isevisi yokuqeqesha nokubonisana. Noma kunjalo, ngeke ubone ubuhle obufana noShalane Flanagan noma uDesiree Linden (ophumelele kakhulu ku-2018 Boston Marathon) ehlela imijaho yokubuyela emuva ngaphambi kwesikhathi.

Inketho engcono ukwenza umarathon wesigamu sesibili ube yinjongo yakho "A". "Ungasebenzisa umjaho wokuqala ukuqeqesha nomjaho wesibili ukwenza kahle kakhulu," kusho uHonerkamp, ​​oseqeqeshe izinkulungwane zabagijimi, esebenza nezinkampani ezinjengeNew Balance neNew York Road Runners. "Umarathon wesigamu sokuqala ngeke ususe okungako kuwe, ngakho-ke uma unamasonto amane kuya kwayisishiyagalombili ngaphambi komjaho wesibili, uzobe ulungile."

Kepha uma kukhulunywa ngamarathoni, okuphambene kunjalo. "Ngijwayele ukutshela abagijimi bami ukuthi bagijime ibanga lokuqala bese benza i-marathon yesibili njengohambo olujabulisayo lwedolobha noma emaphandleni," kusho u-Honerkamp, ​​oseke wazama kabili esebenzisa lelo qhinga, egijima umjaho wokuqala, wabe esegijima usaziwayo. abasubathi abafana nomshicileli wejubane we-Olympic short track u-Apolo Ohno kanye nomdlali wethenisi uCaroline Wozniacki.

Uma uxuba amabanga, i-combo eyodwa-two ekahle umjaho wokushuna isigamu semarathon olandelwa i-marathon emasontweni amathathu kuya kwayisithupha kamuva, kusho u-Honerkamp. Phatha isonto elingemuva komncintiswano wemarathon njengokululama ngaphambi kokuphindela ekuqeqesheni.

Isikhathi esifanele.

Abagijimi abasele amasonto ayisishiyagalombili bangabuyela ekuqeqesheni phakathi kwemicimbi, kanti izikhala ezimfushane phakathi kwezinhlanga kufanele zibhekwe njengemodi yokutakula / yokulungisa. (Bheka: Kufanele Ngithathe Isikhathi Esingakanani Ekugijimeni Ngemva Komjaho?) Leso isikhathi esifushane kakhulu osidingayo ukuze wenze noma iyiphi inqubekelaphambili, kusho uCilenti-okungenani amasonto amabili lilinye ukuze alulame futhi anciphise, kanye nebhulokhi yokuqeqeshwa phakathi. . “Kuthatha amasonto amabili ukuthola izinzuzo emjahweni wakho omude wokugcina, yingakho kungenasidingo sokuthatha isikhathi eside isonto ngaphambi komjaho wakho webanga elide,” kusho uCilenti. Ngaphandle kokuthi uthole amaviki ayisishiyagalombili aphelele phakathi kwezinhlanga, i-Honerkamp noma i-Cilenti ayincomi ukwenza noma yikuphi ukusebenza okuyinselele phakathi. Gxila emizamweni elula ukuya emaphakathi.

Wena kungenzeka hlela amasonto akho ku-limbo kanjalo: Chitha isonto lokuqala noma ukuphumula okubili, ukunciphisa ukubuyela emuva ngesonto lesibili noma lesithathu, kuphakamisa uHonerkamp. Ngeviki lesine, lwela ukuthola umthwalo ojwayelekile wokuzivocavoca ngokuzivocavoca okulula kuphela. Esontweni lesihlanu, bhekana nekhwalithi ethile nama-run amade - kodwa kuze kube ngumzamo ophakathi, kusho uCilenti. Ngeviki lesithupha, qala ukuhamba ngebhayisikili ungene kutaper yakho kuze kufike umjaho wakho olandelayo ekupheleni kwesonto lesishiyagalombili.

Uma unamasonto angaphansi kwayisishiyagalombili phakathi kwemicimbi, gcina zonke izinsuku zokululama nezitaper, kepha yehlisa ukusebenzisa okusebenzayo njengoba kudingeka. Uma uzizwa ufuna ukuhambisa kodwa ungafuni ukubeka engcupheni ukululama kwakho, zama ukuphotha noma ukubhukuda: "Nginabagijimi bami abenza ukuqeqeshwa okwengeziwe, ukuze bakwazi ukungena ku-cardio yabo ngaphandle kokushaya imilenze," kusho uHonerkamp.

Hlela kusengaphambili.

Kahle kahle, hlela yomibili imijaho njengengxenye yomjikelezo wokuqeqesha owodwa omkhulu. "Kumele nicabange ngayo yonke into ndawonye," kusho uCilenti.

Uma ukugijima futhi bekungeyona ingxenye yohlelo ekuqaleni, cabanga ukuthi kungani ufuna ukuphinda ugijime. Uma ugijimele esimweni sezulu esibi, uphethwe umkhuhlane, noma uphume ekuqaleni komdlalo, wena kungenzeka zama futhi, u-Cilenti no-Honerkamp bayavumelana. Icala ngephuzu: UGalen Rupp uphume emqhudelwaneni waseBoston Marathon oke wahlushwa yi-nor'easter ngezimpawu ze-hypothermia, wabe esephinde wahlanganiswa ukuze anqobe iPrague Marathon (ngesikhathi esihle kakhulu!) Emasontweni amathathu kamuva.

Kepha uma ukufaneleka kwakho bekufanele kusolwe, cabanga kabusha. “Ngingakhuthaza abagijimi ukuthi bazi ukuthi kungani bebe nomjaho omubi,” kusho uCilenti. "Uma kuyinkinga ngokuqeqeshwa kwakho, amasonto ambalwa ngeke aguquke kakhulu, ngakho-ke mhlawumbe akuwona umqondo omuhle ukuqhuba enye ngokushesha okungaka." (Kufanele futhi ucabangele lezi zinto ngaphambi kokujaha ukulimala.)

UHonerkamp uthi uzama ukukhuluma nabagijimi bakhe ukuthi baphume kuma-do-overs angalindelekile ngemuva komjaho omubi. “Lokhu akuvamile ukuthi kusebenze noma kuphele kahle,” usho kanje. "Kunzima kakhulu ukuvukela omunye umncintiswano ngokwengqondo nangokomzimba emasontweni ambalwa kamuva."

Nabaqalayo, lalelani: Uma usanda kuqeda isigamu sakho sokuqala noma i-marathon egcwele futhi usuqedile ngijabule kakhulu awukwazi ukulinda ukwenza enye, qhubeka ufunda.

Yakha umzimba wakho.

Ngaphambi kokulwa namamarathoni abuyela emuva nasemuva noma ama-marathoni, qiniseka ukuthi umzimba wakho ukulungele ukuhamba ibanga ngokuqeqeshwa kwamandla. “Ukuqinisa yinto yokuqala abagijimi abaningi abangayenzi,” kusho uCilenti. "Singathanda ukubona ukuqeqeshwa kokumelana kweqiniso okwengeziwe-empeleni sisebenzisa izisindo ejimini, okuqondiswe ezinqulwini, umgogodla, nama-quads. Ngokuvamile, lapho abagijimi beza ukuze bathole ukwelashwa ngokomzimba, lawo amaqembu amakhulu emisipha abuthakathaka kakhulu." Ukungeza ukuzivocavoca okulula okukodwa noma okubili esimisweni sakho sokuzifudumeza noma sokuzivocavoca kungenza umehluko omkhulu, usho kanjalo. Uma ungabaza, thintana nomqeqeshi ongakusiza ukuhlelela uhlelo lwamandla.

Ngaphezu kwakho konke, qiniseka ukuthi ufaka umsebenzi ezinyangeni futhi, yebo, eminyakeni ngaphambi kwezinsuku zomjaho "ezimbili". "Uma uzokwenza imijaho yamabanga amade ibuyela emuva, kufanele ube nesizinda esihle sokuziqeqesha nolwazi oluthile ngebanga oligijimayo ukuqala ngalo," kusho uCilenti. Notch a solo solo marathons noma marathons ngaphambi kokucabanga ngokuphindaphindeka kumjikelezo owodwa. "Kufanele ube nesizinda esihle sokugijima ngaphambi kokuthi uqale ukugijima ibanga. Ezimjahweni ezibuyela emuva, kufanele ube nesipiliyoni esithe xaxa."

Phinda uthole okulungile.

Noma yini oyenzayo, yenza ukutakula kube yinto eza kuqala kakhulu kuwe. "Ukululama yinto ebaluleke kakhulu ongayenza," kusho uCilenti. "Uma ufaka lokho kuqeqeshwa-uhlelo lwamasonto angu-16, lwamasonto angu-20-ngokwethiyori, umzimba wakho uqeqeshelwe ukugijima umjaho wakho wesibili emasontweni ambalwa kamuva." (Qiniseka ukuthi ulandela lezi okufanele zenziwe zokutakula i-marathon nokubuyiselwa kwehafu yemarathon.)

Ungakhathazeki ngokuqina; ngeke uthole nzuzo yejubane kulawo masonto ambalwa, kusho uCilenti. Esikhundleni salokho, gxila ekubuyiseleni umzimba wakho esimweni sokulungela umjaho futhi uphumule. Beka kuqala ukudla okunomsoco, ukufakwa kwamanzi emzimbeni, ukuginqa igwebu, nokubhucunga umzimba ukuze ukwazi ukugijima umjaho wakho wesibili ngamandla kanye nophethiloli njengoba ugijime umjaho wakho wokuqala, kusho u-Cilenti. "Konke lokho kuqeqeshwa kuyaphuma ngewindi uma ungakwenzi."

Noma isiphi isikhathi esifushane kunamasonto amane phakathi kwemicimbi kufanele sigxile kakhulu ekululameni, kusho uHonerkamp. "Kuningi kuya ngokuthi uzizwa kanjani," uyanezela. "Ngokuvamile angibaniki abagijimi bami uhlelo lwangempela isonto ngalinye kuze kube yilapho ngibona ukuthi bakuthola kanjani ukululama."

Ukukala intuthuko yakho, hlola umzimba. Uma ushwiba lapho wehla ngezitebhisi, wehla ngamagquma, noma uya emsebenzini, uCilenti uthi awulungele ukudlulela phambili. "Ngemuva kokugijima imarathon noma uhhafu wemarathon, uzozizwa ugijima. Kujwayelekile ukuzwa izinhlungu," kusho uCilenti. "Uma ngemuva kwesonto elilodwa noma amabili, usazizwa ungakhululekile, udinga isikhathi esengeziwe." Cabangela ukubona udokotela noma owelapha ngokomzimba ngaphambi komjaho wakho olandelayo.

Buyekeza kwe-